It's hard to believe, but 12 weeks have come and gone. So has 30lbs and 18inches! :-)
These past few weeks have been amazing! I've been able to open up and share my biggest struggle with thousands, something I never thought I would be able to do! Through this, I have been able to talk to so many people dealing with the same issues I've dealt with my whole life. I've seen people change the way they live...and have heard about some amazing results! The point of a "Healthier '09" was not to just share my results...but, to hopefully encourage others along the way!
Thanks to Andy Berger from Infinity Fitness in Westerville, who helped me through this whole process! If you ever need a personal trainer, make sure Andy is the first person you call! (www.infinity-fit.com).
I'll keep you posted on my continued progress...I hope you'll keep me posted too! Congratulations on an AMAZING 12 weeks!
God Bless,
David
Wednesday, April 1, 2009
Monday, March 16, 2009
Week 10 (Part 2) - Andy's Tips from the Week
Just in case you missed some of Andy's tips last wee, here they are:
-When reading a nutrition label, under the fat column you will find a couple of different kinds of fats, some of which are good fats and some are bad fats. Saturated and Trans Fat are BAD fats. Good fats, such as Monounsaturated and Polyunsaturated Fats, can help lower bad cholesterol levels and can be found in foods like peanuts and fish. All fats, whether good or bad, are still high in calories so make sure to eat them in moderation.
-If we are not careful, food can become an addiction and also an idol in our lives. If you find yourself feeling unable to give up foods and unable to change your eating habits then turn to God and surrender it to Him. Only God can give you the strength you need to overcome your addictions and idols, even if it is food.
-When adding fiber into your diet through whole grains, whole wheats, fruits and vegetables make sure to slowly increase your intake. If you add too much fiber too quickly you will experience bloating and irritation of your intestines.
-Set a goal this spring to spend 2-3 days a week outside for 30 minutes to an hour each time. You can go for walks with your spouse or dog, play with your kids at the park or participate in a sport like softball, volleyball or basketball.
-If you are intimated by the big commercial gyms, you are not alone. Many people avoid working out all together because they are uncomfortable around the people who look like they are in great shape and know it all. As an alternative try a private studio, a gym at your workplace, apartment gym or even home workout equipment. Personal trainers are great for helping to make you feel more comfortable.
-Try to combine a lean protein and a complex carbohydrate in every meal and every snack. This will help to slow digestion and prevent energy crashes. Examples of these combinations are whole wheat toast with peanut butter, fruit with yogurt and almonds, and chicken with brown rice and veggies.
2 weeks left...it's hard to believe!! Keep up the AMAZING work!!
David
-When reading a nutrition label, under the fat column you will find a couple of different kinds of fats, some of which are good fats and some are bad fats. Saturated and Trans Fat are BAD fats. Good fats, such as Monounsaturated and Polyunsaturated Fats, can help lower bad cholesterol levels and can be found in foods like peanuts and fish. All fats, whether good or bad, are still high in calories so make sure to eat them in moderation.
-If we are not careful, food can become an addiction and also an idol in our lives. If you find yourself feeling unable to give up foods and unable to change your eating habits then turn to God and surrender it to Him. Only God can give you the strength you need to overcome your addictions and idols, even if it is food.
-When adding fiber into your diet through whole grains, whole wheats, fruits and vegetables make sure to slowly increase your intake. If you add too much fiber too quickly you will experience bloating and irritation of your intestines.
-Set a goal this spring to spend 2-3 days a week outside for 30 minutes to an hour each time. You can go for walks with your spouse or dog, play with your kids at the park or participate in a sport like softball, volleyball or basketball.
-If you are intimated by the big commercial gyms, you are not alone. Many people avoid working out all together because they are uncomfortable around the people who look like they are in great shape and know it all. As an alternative try a private studio, a gym at your workplace, apartment gym or even home workout equipment. Personal trainers are great for helping to make you feel more comfortable.
-Try to combine a lean protein and a complex carbohydrate in every meal and every snack. This will help to slow digestion and prevent energy crashes. Examples of these combinations are whole wheat toast with peanut butter, fruit with yogurt and almonds, and chicken with brown rice and veggies.
2 weeks left...it's hard to believe!! Keep up the AMAZING work!!
David
Monday, March 9, 2009
Week 10 (Part 1) - The Joy of Being Faithful
It's week 10, and I am so excited! These past 9 weeks have been full of ups and down...and I'm sure you know that feeling! But, if you take a step back and look at these 9 weeks as a whole, I get so excited. After my last weigh-in, I found out that I've lost a total of 26lbs!! God is so faithful...and deserves so much praise for leading me and people like me through this really tough journey.
If you have a story of God's faithfulness in your life, feel free to share it here! Or, you can call me during the show any day between 3 and 7pm...614-496-0543!
Keep up the GREAT work! I'm praying for you!
David
If you have a story of God's faithfulness in your life, feel free to share it here! Or, you can call me during the show any day between 3 and 7pm...614-496-0543!
Keep up the GREAT work! I'm praying for you!
David
Week 9 (Part 2) - Tips from Andy
If you missed the tips from last week, i've posted them below for you:
-Besides looking and feeling better, diet and exercise can also lower the risk of many diseases including high blood pressure, high cholesterol, type 2 diabetes, heart disease and even some cancer!
-If you suffer from arthritis then you should know that exercise can actually help your symptoms and increase your mobility. The worst thing to do is become sedentary! Talk to your doctor or a qualified personal trainer about possibly exercises and recommendations.
-It can’t be stressed enough, WATCH YOUR PORTIONS! Too much of a good thing is often bad! If you over indulge in most any food (even chicken breast, brown rice, peanut butter, etc.) you will gain weight. Even healthy foods have calories.
-Dust off your Superman lunchbox and get ready to start packing your lunch again. Not only will it save you money in this tight economy, you will find you can lose weight much faster when you prepare the food instead of someone else. Even with the option of a cafeteria at work chances are they do not have the healthiest choices like light yogurt, lean meats, low fat cheese, unsalted nuts and 100% whole wheat breads.
-When you are having a bad day and you desire to run to your comfort food to fill your needs, run to God instead. Unlike food, He will actually satisfy your need for comfort.
-Fish is an excellent food to add to your diet. It is rich in omega-3 fatty acids. The American Heart Association recommends at least two servings of fish per week to help prevent heart disease, lower blood pressure, and reduce the risk of heart attacks and strokes. Try salmon, tuna, and tilapia and many others!
Keep up the GREAT work!
David
-Besides looking and feeling better, diet and exercise can also lower the risk of many diseases including high blood pressure, high cholesterol, type 2 diabetes, heart disease and even some cancer!
-If you suffer from arthritis then you should know that exercise can actually help your symptoms and increase your mobility. The worst thing to do is become sedentary! Talk to your doctor or a qualified personal trainer about possibly exercises and recommendations.
-It can’t be stressed enough, WATCH YOUR PORTIONS! Too much of a good thing is often bad! If you over indulge in most any food (even chicken breast, brown rice, peanut butter, etc.) you will gain weight. Even healthy foods have calories.
-Dust off your Superman lunchbox and get ready to start packing your lunch again. Not only will it save you money in this tight economy, you will find you can lose weight much faster when you prepare the food instead of someone else. Even with the option of a cafeteria at work chances are they do not have the healthiest choices like light yogurt, lean meats, low fat cheese, unsalted nuts and 100% whole wheat breads.
-When you are having a bad day and you desire to run to your comfort food to fill your needs, run to God instead. Unlike food, He will actually satisfy your need for comfort.
-Fish is an excellent food to add to your diet. It is rich in omega-3 fatty acids. The American Heart Association recommends at least two servings of fish per week to help prevent heart disease, lower blood pressure, and reduce the risk of heart attacks and strokes. Try salmon, tuna, and tilapia and many others!
Keep up the GREAT work!
David
Friday, March 6, 2009
Week 9 (Part 1) - The Ups and Downs
We're coming to the end of week #9 of this 12 week journey! Congratulations on making it this far...this journey has been full of so many ups and downs. The last week and a half has kind of been a down...let me explain:
Over the last week and a half I have kinda of leveled off...I went that entire time without any weight loss. You probably have been there...and know how frustrating it can be. But, thankfully I had my trainer, Andy, and many of you who called and emailed to encourage me! Let me encourage YOU...even if you are on a plateau...don't EVER give up! God blesses you when you trust Him! After a week and a half of no weight loss, I got on the scale this week and saw an entire pound drop off!! God is faithful!
So...yes, there will be ups and downs...but, KEEP THE FAITH and stay strong! God bless you!
david
Over the last week and a half I have kinda of leveled off...I went that entire time without any weight loss. You probably have been there...and know how frustrating it can be. But, thankfully I had my trainer, Andy, and many of you who called and emailed to encourage me! Let me encourage YOU...even if you are on a plateau...don't EVER give up! God blesses you when you trust Him! After a week and a half of no weight loss, I got on the scale this week and saw an entire pound drop off!! God is faithful!
So...yes, there will be ups and downs...but, KEEP THE FAITH and stay strong! God bless you!
david
Monday, March 2, 2009
Week 8 (Part 2) - Andy's Week #8 Tips
We're ready to kick off week #9!! If you missed some of Andy's tips this week, I'm posting them below for you! Also, if you want to get ahold of Andy check out Infinity Fitness' website www.infinity-fit.com!
-Ever wonder why your metabolism slows as you age? A major reason is losing muscle mass! This is why resistance training is so important!
-Since it is important to eat every 2-3 hours to fully maximize your metabolism, whenever you leave the house for longer than that period of time make sure you have a snack with you, even if it’s just to the mall for an afternoon of shopping. Some simple snacks include almonds, fruit, veggies or a snack bar like a Clif Bar.
-Although everyone has heard it and usually jokes about it, it REALLY is important to not go to the grocery store hungry. Also, it is important to make a grocery list at home and stick to it when you get to the store. This will help to resist becoming a victim of the food companies and grocery stores tricky marketing techniques.
-When going out to eat, do not hesitate to tell the server exactly what you want and how you want it cooked. It is the restaurants job to cook to order so order your veggies steamed, meats grilled without glaze and salad dressing on the side!
-Before going out to eat, try going online to the restaurants website and looking at their nutrition guide. If you do your homework ahead of time, you will save yourself a lot of calories and stress at the restaurant.
-The more calories you restrict does not necessarily mean the more weight you lose!!! Women need a minimum of 1200 calories/day and if exercising a minimum of 1400! Men need a minimum of 1600 calories/day and if exercising a minimum of 1800! Do not STARVE your body. If you are not giving yourself enough calories, you can actually SLOW down your metabolism and you will not lose weight.
Week #9...HERE WE COME :-)
-Ever wonder why your metabolism slows as you age? A major reason is losing muscle mass! This is why resistance training is so important!
-Since it is important to eat every 2-3 hours to fully maximize your metabolism, whenever you leave the house for longer than that period of time make sure you have a snack with you, even if it’s just to the mall for an afternoon of shopping. Some simple snacks include almonds, fruit, veggies or a snack bar like a Clif Bar.
-Although everyone has heard it and usually jokes about it, it REALLY is important to not go to the grocery store hungry. Also, it is important to make a grocery list at home and stick to it when you get to the store. This will help to resist becoming a victim of the food companies and grocery stores tricky marketing techniques.
-When going out to eat, do not hesitate to tell the server exactly what you want and how you want it cooked. It is the restaurants job to cook to order so order your veggies steamed, meats grilled without glaze and salad dressing on the side!
-Before going out to eat, try going online to the restaurants website and looking at their nutrition guide. If you do your homework ahead of time, you will save yourself a lot of calories and stress at the restaurant.
-The more calories you restrict does not necessarily mean the more weight you lose!!! Women need a minimum of 1200 calories/day and if exercising a minimum of 1400! Men need a minimum of 1600 calories/day and if exercising a minimum of 1800! Do not STARVE your body. If you are not giving yourself enough calories, you can actually SLOW down your metabolism and you will not lose weight.
Week #9...HERE WE COME :-)
Monday, February 23, 2009
Week 8 (Part 1) - Changing...
Congratulations! We've made it to week number 8!! I'd love to hear your stories, struggles, and accomplishments!
This week has been a rough week and a victorious week all at one time! Let me explain...everything was going great until Saturday morning. I went to Infinity Fitness in Westerville on Saturday morning for my circuit workout. After two rounds, something happened...and my body just quit. I felt dizzy, sick, etc...and just couldn't go on. I hate it...because I'm not a quitter...but, I just couldn't finish with the 3rd round...which drove me crazy! But, I serve a great God and He knew I needed some cheering up! That cheering up came when I found out I've lost a total of 21lbs!!! God is good!
So...I say this to tell you there WILL be struggles, mountains, roadblocks...but, with those come God's provision and help! I've learned that in a big way this past week! I will continue to pray for you as we stand strong in this journey together!
David
This week has been a rough week and a victorious week all at one time! Let me explain...everything was going great until Saturday morning. I went to Infinity Fitness in Westerville on Saturday morning for my circuit workout. After two rounds, something happened...and my body just quit. I felt dizzy, sick, etc...and just couldn't go on. I hate it...because I'm not a quitter...but, I just couldn't finish with the 3rd round...which drove me crazy! But, I serve a great God and He knew I needed some cheering up! That cheering up came when I found out I've lost a total of 21lbs!!! God is good!
So...I say this to tell you there WILL be struggles, mountains, roadblocks...but, with those come God's provision and help! I've learned that in a big way this past week! I will continue to pray for you as we stand strong in this journey together!
David
Week 7 (Part 2) - Andy's Tips of the Week
I got so busy on Friday I forgot to post Andy's tips from the last week...i appologize! I've posted his tips below! I hope you are having as amazing of a journey as I am!!
-Just like any temptation you might face in your walk with Christ, when you are struggling with food temptation seek God for your strength to overcome.
-When starting this lifestyle change it is important to measure out all of your portions. Once you have done it for a while you will start to remember correct portion sizes.
-Donʼt drink your calories. Stay away from juices, sport drinks and soda which have a lot of empty calories and way too much sugar for our bodies to process all at once. This can significantly impact your weight loss results.
-When getting bored with your exercise routine, try switching it up with kickboxing, swimming, yoga, tae bo, spinning, group aerobics or any other varieties.
-Tell everyone you know that you are making this healthy lifestyle change. It makes it a whole lot more difficult to cheat when you become the example of health to your friends, co-workers and family members! Now youʼll have people watching you as an example of health AND as an example of Christ!
-Remember that you have many years of habits to break. Donʼt get frustrated and beat yourself up when you slip up, instead get back up and learn from your mistakes. After all, this is a lifelong journey that you are committing to.
-Just like any temptation you might face in your walk with Christ, when you are struggling with food temptation seek God for your strength to overcome.
-When starting this lifestyle change it is important to measure out all of your portions. Once you have done it for a while you will start to remember correct portion sizes.
-Donʼt drink your calories. Stay away from juices, sport drinks and soda which have a lot of empty calories and way too much sugar for our bodies to process all at once. This can significantly impact your weight loss results.
-When getting bored with your exercise routine, try switching it up with kickboxing, swimming, yoga, tae bo, spinning, group aerobics or any other varieties.
-Tell everyone you know that you are making this healthy lifestyle change. It makes it a whole lot more difficult to cheat when you become the example of health to your friends, co-workers and family members! Now youʼll have people watching you as an example of health AND as an example of Christ!
-Remember that you have many years of habits to break. Donʼt get frustrated and beat yourself up when you slip up, instead get back up and learn from your mistakes. After all, this is a lifelong journey that you are committing to.
Tuesday, February 17, 2009
Week 7 (Part 1) - Sharing Stories and Encouragement
We're more than half way there! Keep up the great work!
You know...I've had several people come up to me and tell me how great I look now that I've lost 17lbs...and it's great to hear that, and it definitely encourages me. But, if looking different and losing weight is the only thing that comes from this...I've failed. My goal is definitely to lose weight and be healthier...but, on a bigger level to be a voice for those who struggle with eating. I want people to know that there is someone who knows what their going through...and understands that it's not just "laziness", which some people like to call it. It's an addiction...something that is very hard to let go of. It hasn't been easy sharing my struggle with so many people...but, my prayer is that through a "Healthier '09" people will be encouraged to march on...to get accountability...and to break into a better and healthier lifestyle. Then, do what I'm doing...speak out and encourage others!
I would love for you to share your story here. Maybe you're going through this journey right now too...and you can share your challenges and victories. Maybe you've already gone through it and are living a new and healthy lifestyle...you can encourage those of us who are working our way to that point! You voice is a voice of strength and encouragement!
I want you to know how faithful our God is...He's brought me away from a dependance on food to a dependance on Him...and to top it all off, He's even allowed me to lose 17lbs! Keep up the amazing work...and I look forward to hearing from you!
David
You know...I've had several people come up to me and tell me how great I look now that I've lost 17lbs...and it's great to hear that, and it definitely encourages me. But, if looking different and losing weight is the only thing that comes from this...I've failed. My goal is definitely to lose weight and be healthier...but, on a bigger level to be a voice for those who struggle with eating. I want people to know that there is someone who knows what their going through...and understands that it's not just "laziness", which some people like to call it. It's an addiction...something that is very hard to let go of. It hasn't been easy sharing my struggle with so many people...but, my prayer is that through a "Healthier '09" people will be encouraged to march on...to get accountability...and to break into a better and healthier lifestyle. Then, do what I'm doing...speak out and encourage others!
I would love for you to share your story here. Maybe you're going through this journey right now too...and you can share your challenges and victories. Maybe you've already gone through it and are living a new and healthy lifestyle...you can encourage those of us who are working our way to that point! You voice is a voice of strength and encouragement!
I want you to know how faithful our God is...He's brought me away from a dependance on food to a dependance on Him...and to top it all off, He's even allowed me to lose 17lbs! Keep up the amazing work...and I look forward to hearing from you!
David
Friday, February 13, 2009
Week 6 (Part 2) - It's OFFICIAL...We're HALF WAY THERE!!
Yep...the end of this week marks the half way point on the journey to a healthier '09!! For those of you who have been doing this from week one, and those who have joined recently, and even those who are starting now...we WILL succeed!! God is so faithful...I hope you know that!! I'm so proud of each person who has committed to this with me!
My trainer, Andy from Infinity Fitness in Westerville, has been sharing tips every day...and if you missed the tips this week, I've posted them below for you! Keep up the AMAZING work!!
-Make sure to get 7-8 hours of sleep EVERY night. Besides causing irritability, being tired can cause us to reach for our comfort foods which can cause a set back in our new lifestyle change!
-On your lunch break at work try walking the stairs, doing a few laps around the building or even a few exercises at your desk. You will be amazed at how refreshed and re-energized you feel to start the 2nd half of the day.
-Keep only healthy foods at home. If it isn’t in your house, you won’t be as tempted by it! Everyone in your family will benefit.
-Keep a food journal for 3 days to get an idea of how much you are eating and at what times. Include the time of the meal, the food and if you are really motivated the number of calories. www.thedailyplate.com will help you find how many calories are in foods.
-Stress will release hormones that promote weight gain. Look up on the internet a few basic stress relief tactics and use them frequently. God is a great stress reliever also.
-When eating peanut butter, make sure you buy “natural” peanut butter. This is the kind that you have to stir in the oil. The only ingredient in Natural peanut butter is peanuts. It doesn’t contain the palm oil, sugar and salt that regular peanut butter, like Jiff, does. Try the brand “Krema”.
I'm praying for you!!
David
My trainer, Andy from Infinity Fitness in Westerville, has been sharing tips every day...and if you missed the tips this week, I've posted them below for you! Keep up the AMAZING work!!
-Make sure to get 7-8 hours of sleep EVERY night. Besides causing irritability, being tired can cause us to reach for our comfort foods which can cause a set back in our new lifestyle change!
-On your lunch break at work try walking the stairs, doing a few laps around the building or even a few exercises at your desk. You will be amazed at how refreshed and re-energized you feel to start the 2nd half of the day.
-Keep only healthy foods at home. If it isn’t in your house, you won’t be as tempted by it! Everyone in your family will benefit.
-Keep a food journal for 3 days to get an idea of how much you are eating and at what times. Include the time of the meal, the food and if you are really motivated the number of calories. www.thedailyplate.com will help you find how many calories are in foods.
-Stress will release hormones that promote weight gain. Look up on the internet a few basic stress relief tactics and use them frequently. God is a great stress reliever also.
-When eating peanut butter, make sure you buy “natural” peanut butter. This is the kind that you have to stir in the oil. The only ingredient in Natural peanut butter is peanuts. It doesn’t contain the palm oil, sugar and salt that regular peanut butter, like Jiff, does. Try the brand “Krema”.
I'm praying for you!!
David
Wednesday, February 11, 2009
Week 6 (Part 1) - Almost Halfway There!
At the end of this week, we will reach the HALFWAY point of this 12 week journey! As of last week, I've dropped almost 15lbs and lost over 5inches! God is so faithful!
If you're feeling tempted or feel like you want to quit, do what my trainer made me do...hold the amount of weight you've lost. Two weeks ago, Andy gave me a 12lb weight and asked me if I wanted to carry it around all day. I obviously answere, NO. He reminded me that that is how much weight i've lost...a great encouragement to KEEP going!
I've had a lot of phone calls lately about getting ahold of Andy at Infinity Fitness in Westerville. If you are interested, just log onto the website www.infinity-fit.com! Keep up the amazing work!
david
If you're feeling tempted or feel like you want to quit, do what my trainer made me do...hold the amount of weight you've lost. Two weeks ago, Andy gave me a 12lb weight and asked me if I wanted to carry it around all day. I obviously answere, NO. He reminded me that that is how much weight i've lost...a great encouragement to KEEP going!
I've had a lot of phone calls lately about getting ahold of Andy at Infinity Fitness in Westerville. If you are interested, just log onto the website www.infinity-fit.com! Keep up the amazing work!
david
Friday, February 6, 2009
Week 5 (Part 2) - Healthy Tips from Andy!
Week five is coming to a close! Congratulations on making it this far with me...the journey has been so AMAZING! At the beginning it was my goal to lose weight and become healthier, but along the way my goal has become so much more...to share with others a TRUE addiction. This was one of the hardest things for me to share over the air...that I struggled with eating. Because, in today's culture the rest of the world looks at overweight people as they say, "Just stop eating so much and start exercising...don't be lazy." But, it's not that easy. Maybe you know of someone who has been addicted to some sort of substance or to something physical...eating is no different, and breaking it doesn't come overnight! But, with faith, hope, prayer, and persistance it DOES come!!
I have been able to talk with so many people who deal with over eating...but, I also got to talk to a woman who's trying to quit smoking, a woman who is dealing with anorexia, and a recovored anorexic. Even though we are all dealing with different struggles, they ALL relate! And, I am here to encourage you through that struggle. I refuse to let my weakness win, and I hope you feel the same! Keep up the amazing work! I would love for you to leave your struggles, encouragments, and questions here...so we can all do this together!
Just in case you missed this week's tips from my trainer, Andy, I've posted them below for you!
-Instead of thinking of this change you are making in your life as a 12 week challenge or a new years resolution, start thinking of it as a life long journey. That way when you reach your goals you can just maintain a healthy weight and never have to quote on quote “Diet” again!
-When sitting down with a snack, measure out a correct portion size before you start the munching. Otherwise you might end up regretting the amount you ate afterwards.
-During your cardio, try doing interval training at least 1-2 days/week. Interval training is a short burst of high intensity, for example 30 seconds, followed by a longer recovery period, ex. 1 minute 30 seconds, to allow your heart rate to come down. This will help to increase your endurance faster than staying at the same pace the entire time you do your cardio.
-Drink 8-16 oz. of water before each of your 5-6 meals/day to help trick your body into thinking it is not as hungry as it is. This will allow you to eat less.
-Chew sugar-free gum when you get the urge to munch on something. Put a piece of gum in immediately after you finish eating to prevent you from going back for seconds or nibbling on what’s left on your plate.
-Make sure you have variety in your resistance training program. Constantly change the weights, reps, and types of equipment you are using to constantly shock your muscles. This will prevent you from hitting a plateau.
Keep up the AMAZING work! I'm praying for you!!
David
I have been able to talk with so many people who deal with over eating...but, I also got to talk to a woman who's trying to quit smoking, a woman who is dealing with anorexia, and a recovored anorexic. Even though we are all dealing with different struggles, they ALL relate! And, I am here to encourage you through that struggle. I refuse to let my weakness win, and I hope you feel the same! Keep up the amazing work! I would love for you to leave your struggles, encouragments, and questions here...so we can all do this together!
Just in case you missed this week's tips from my trainer, Andy, I've posted them below for you!
-Instead of thinking of this change you are making in your life as a 12 week challenge or a new years resolution, start thinking of it as a life long journey. That way when you reach your goals you can just maintain a healthy weight and never have to quote on quote “Diet” again!
-When sitting down with a snack, measure out a correct portion size before you start the munching. Otherwise you might end up regretting the amount you ate afterwards.
-During your cardio, try doing interval training at least 1-2 days/week. Interval training is a short burst of high intensity, for example 30 seconds, followed by a longer recovery period, ex. 1 minute 30 seconds, to allow your heart rate to come down. This will help to increase your endurance faster than staying at the same pace the entire time you do your cardio.
-Drink 8-16 oz. of water before each of your 5-6 meals/day to help trick your body into thinking it is not as hungry as it is. This will allow you to eat less.
-Chew sugar-free gum when you get the urge to munch on something. Put a piece of gum in immediately after you finish eating to prevent you from going back for seconds or nibbling on what’s left on your plate.
-Make sure you have variety in your resistance training program. Constantly change the weights, reps, and types of equipment you are using to constantly shock your muscles. This will prevent you from hitting a plateau.
Keep up the AMAZING work! I'm praying for you!!
David
Tuesday, February 3, 2009
Week 5 (Part 1) - Keep Going!!
We're at the beginning of week 5, and I've dropped over 12lbs! All I can say...God is faithful!
Maybe you're feeling what a lot of us have been feeling lately...ready to give up, ready to cave in to the temptation of food, ready to not care any more. Don't think I haven't been there, because I have struggled with eating my entire life! I've been there MANY times in the last few weeks, but it's always when I turn to God that He changes my perspective! I don't know about you, but it's usually when I mess up or "cheat" that I feel like quitting. But, God has showed me that He's not going to beat me up over one or two or even 10 slip-up's, so why should I beat myself up?? I'm not perfect...no one is perfect...so, there are going to be slip-ups...but, it's not the end of the world! Keep going!
That's the lesson I've been learning the last two weeks, and I have a feeling I'm not the only person in that place right now. Don't listen to those people that say you have to do everything perfectly in your diet and exercise or you are going to fail. It's not the truth. That would be like God saying, you have to live your life perfectly or I'm not going to love you. He NEVER says that...thank goodness! I'm going to do my BEST, and embrace and learn from my mistakes and slip-up's and I pray that you will do the same!
Keep up the great work, and keep me posted here on how you're doing! If you have a question or want to find out more about my trainer, Andy, you can leave him a comment here or check out the website for his gym (www.infinity-fit.com)! Keep going...never give up!
David
Maybe you're feeling what a lot of us have been feeling lately...ready to give up, ready to cave in to the temptation of food, ready to not care any more. Don't think I haven't been there, because I have struggled with eating my entire life! I've been there MANY times in the last few weeks, but it's always when I turn to God that He changes my perspective! I don't know about you, but it's usually when I mess up or "cheat" that I feel like quitting. But, God has showed me that He's not going to beat me up over one or two or even 10 slip-up's, so why should I beat myself up?? I'm not perfect...no one is perfect...so, there are going to be slip-ups...but, it's not the end of the world! Keep going!
That's the lesson I've been learning the last two weeks, and I have a feeling I'm not the only person in that place right now. Don't listen to those people that say you have to do everything perfectly in your diet and exercise or you are going to fail. It's not the truth. That would be like God saying, you have to live your life perfectly or I'm not going to love you. He NEVER says that...thank goodness! I'm going to do my BEST, and embrace and learn from my mistakes and slip-up's and I pray that you will do the same!
Keep up the great work, and keep me posted here on how you're doing! If you have a question or want to find out more about my trainer, Andy, you can leave him a comment here or check out the website for his gym (www.infinity-fit.com)! Keep going...never give up!
David
Friday, January 30, 2009
Week 4 (Part 2) - Tips from Andy for This Week!
Week 4 is quickly coming to and end...and so is January! Where does time go?! I've dropped just over 11 lbs and i'm so excited to hear how you are doing!! You can post your comments here.
In case you missed Andy's tips this week, here they are:
-Remember to try and fill your grocery carts with as many colors of fruits and vegetables as possible. These nutritious foods go great with any foods and the variety will help fight boredom which may lead to cheating.
-To maximize your metabolism you should eat every 2-3 hours. Your typical day will look include breakfast, a mid-morning snack, lunch, mid-afternoon snack, and dinner with an optional snack 3-4 hours before bed. By spacing each meal 2-3 hours apart you will keep your metabolism burning fast all day but never be too stuffed or too starving.
-Try to limit your carbohydrate intake for dinner and any snacks you eat after dinner. Activity levels are lower after dinner so the carbs wonʼt be used for energy and in turn stored as fat. Try evening snacks like almonds or yogurt.
-If you have been resistance training for a while and donʼt seem to be getting stronger or seeing results, try increasing the number of reps, sets or amount of weight being used. This will overload the muscle and allow it to get stronger.
-Try to change your workout routine often to keep your muscles guessing so they never hit a plateau by getting used to the same exercises. Try using dumbbells instead of machines, exercise ball instead of a bench, resistance bands instead of weights.
-It is important to take a multivitamin daily. This will help to prevent any deficiencies in your diet which can lead to a number of health problems.
Keep up the GREAT work! God Bless!
david
In case you missed Andy's tips this week, here they are:
-Remember to try and fill your grocery carts with as many colors of fruits and vegetables as possible. These nutritious foods go great with any foods and the variety will help fight boredom which may lead to cheating.
-To maximize your metabolism you should eat every 2-3 hours. Your typical day will look include breakfast, a mid-morning snack, lunch, mid-afternoon snack, and dinner with an optional snack 3-4 hours before bed. By spacing each meal 2-3 hours apart you will keep your metabolism burning fast all day but never be too stuffed or too starving.
-Try to limit your carbohydrate intake for dinner and any snacks you eat after dinner. Activity levels are lower after dinner so the carbs wonʼt be used for energy and in turn stored as fat. Try evening snacks like almonds or yogurt.
-If you have been resistance training for a while and donʼt seem to be getting stronger or seeing results, try increasing the number of reps, sets or amount of weight being used. This will overload the muscle and allow it to get stronger.
-Try to change your workout routine often to keep your muscles guessing so they never hit a plateau by getting used to the same exercises. Try using dumbbells instead of machines, exercise ball instead of a bench, resistance bands instead of weights.
-It is important to take a multivitamin daily. This will help to prevent any deficiencies in your diet which can lead to a number of health problems.
Keep up the GREAT work! God Bless!
david
Thursday, January 29, 2009
Week 4 (Part 1) - 11lbs down...
YAY! We are in the middle of week 4! I am so encouraged, not just by what I've accomplished, but by every person that I have heard from who is changing their lifestyle too! God is doing great things in so many lives...and I'd love to hear YOUR story! You can post it in the "comments" section of my blog.
The last time I weighed in, I had dropped just over 11 lbs! It's hard to believe...but, I am so thankful for it! This week has definitely been a tough week, but I'm getting through it! I am reminded daily that I'm FAR from perfect and there's no need to beat myself up over that...and you shouldn't either! God is a God of 2nd, 3rd, and even 50th chances! You just pick yourself up and keep going. That's the lesson I've been learning most through this experience!
Keep up the GREAT work! We're almost finished with week 4!
The last time I weighed in, I had dropped just over 11 lbs! It's hard to believe...but, I am so thankful for it! This week has definitely been a tough week, but I'm getting through it! I am reminded daily that I'm FAR from perfect and there's no need to beat myself up over that...and you shouldn't either! God is a God of 2nd, 3rd, and even 50th chances! You just pick yourself up and keep going. That's the lesson I've been learning most through this experience!
Keep up the GREAT work! We're almost finished with week 4!
Friday, January 23, 2009
Week 3 (Part 2) - Another Week Comes to An End!
With 10lbs off, I'm ready to head into week #4! Thanks for all of the encouragement and messages left on the blog! Keep me updated on how you're doing...and Andy (my trainer from Infinity Fitness) will keep answering any questions you might have! If you missed some of Andy's tips this week, here they are:
-Your body is in a fasting state while you sleep. That is why it is important to eat breakfast as soon as possible when you wake up to get your metabolism burning. If you break the word breakfast into 2 words it says BREAK FAST…when you eat breakfast you are “Breaking the fast” that your body is in!
-It is important to eat SMALL PORTIONS every 2-3 hours. This will give you a constant stream of energy all day instead of having those mid-afternoon crashes. You might feel stuffed all the time for a week or two but your body will soon speed up and actually burn MORE calories than it was before!
-It IS possible to eat too few calories. If you are trying to lose weight and not able to you might be starving yourself. If you are a woman eating less than 1200 calories or a man eating less than 1600 calories then chances are your metabolism is crawling because it is not being fed enough. Try adding calories over a couple days to your diet and you just might jump off that plateau!
-Limit the microwavable meals to 1-2 per week due to high amounts of sodium and preservatives; instead try cooking more, even if it is in advance.
-There are 2 kinds of carbohydrates, complex and simple carbs. Simple carbs are the bad ones and they are found in high sugar foods like pop, cakes and candy bars. These give you a “sugar high" and soon after leave you with less energy than before. Complex carbs are the good ones and they are found in foods such as whole wheat and whole grains, beans, fruits, vegetables and high fiber foods. These are preferred because they give you energy slowly over a long period of time.
-Park as far away as possible in the parking lots and take the stairs instead of the elevator to increase calories burnt throughout the day.
It's so great to see so many people making the decision to live a healthier lifestyle! God will honor that decision...keep up the GREAT work! If you want to find out more about my Personal Trainer, Andy, and Infinity Fitness...check out their website www.infinity-fit.com! They have some really fun things there for you!
David
-Your body is in a fasting state while you sleep. That is why it is important to eat breakfast as soon as possible when you wake up to get your metabolism burning. If you break the word breakfast into 2 words it says BREAK FAST…when you eat breakfast you are “Breaking the fast” that your body is in!
-It is important to eat SMALL PORTIONS every 2-3 hours. This will give you a constant stream of energy all day instead of having those mid-afternoon crashes. You might feel stuffed all the time for a week or two but your body will soon speed up and actually burn MORE calories than it was before!
-It IS possible to eat too few calories. If you are trying to lose weight and not able to you might be starving yourself. If you are a woman eating less than 1200 calories or a man eating less than 1600 calories then chances are your metabolism is crawling because it is not being fed enough. Try adding calories over a couple days to your diet and you just might jump off that plateau!
-Limit the microwavable meals to 1-2 per week due to high amounts of sodium and preservatives; instead try cooking more, even if it is in advance.
-There are 2 kinds of carbohydrates, complex and simple carbs. Simple carbs are the bad ones and they are found in high sugar foods like pop, cakes and candy bars. These give you a “sugar high" and soon after leave you with less energy than before. Complex carbs are the good ones and they are found in foods such as whole wheat and whole grains, beans, fruits, vegetables and high fiber foods. These are preferred because they give you energy slowly over a long period of time.
-Park as far away as possible in the parking lots and take the stairs instead of the elevator to increase calories burnt throughout the day.
It's so great to see so many people making the decision to live a healthier lifestyle! God will honor that decision...keep up the GREAT work! If you want to find out more about my Personal Trainer, Andy, and Infinity Fitness...check out their website www.infinity-fit.com! They have some really fun things there for you!
David
Monday, January 19, 2009
Week 3 (Part 1) - Time is flying...and the weight is too! :-)
I REALLY can't believe we are starting week number 3 today!! Time has been flying by...and I've heard so many stories of how God is using this to help transform lives and families...it's AMAZING! If you're working through this with me...keep up the amazing work! If you haven't started yet...it's never too late...hop on board!
It's lunch time right now, and I'm eating my turkey sandwich on whole wheat bread with fresh strawberries...YUM! As I sit here stuffing my face, I have just been encouraged by so many people...that I thought I would encourage YOU! At the end of 2 weeks, I've lost a total of almost 10 pounds (Andy will be talking about that more on the show today...I hope you can listen between 3 and 7)! So, if you are feeling down or discouraged today, let me be the FIRST to pick you back up and tell you to keep going! The road may seem long and tough, but the end result is worth it! I've experienced those rough days too...we'll get through them together! Let me know how your doing...or, maybe you just want to leave an encouraging message for everyone doing this! If you have a question for Andy, you can post it here...or just log onto the Infinity Fitness website and get ahold of him directly (www.infinity-fit.com) .
Week 3...HERE WE COME!! Keep up the AMAZING work! God Bless!
David
It's lunch time right now, and I'm eating my turkey sandwich on whole wheat bread with fresh strawberries...YUM! As I sit here stuffing my face, I have just been encouraged by so many people...that I thought I would encourage YOU! At the end of 2 weeks, I've lost a total of almost 10 pounds (Andy will be talking about that more on the show today...I hope you can listen between 3 and 7)! So, if you are feeling down or discouraged today, let me be the FIRST to pick you back up and tell you to keep going! The road may seem long and tough, but the end result is worth it! I've experienced those rough days too...we'll get through them together! Let me know how your doing...or, maybe you just want to leave an encouraging message for everyone doing this! If you have a question for Andy, you can post it here...or just log onto the Infinity Fitness website and get ahold of him directly (www.infinity-fit.com) .
Week 3...HERE WE COME!! Keep up the AMAZING work! God Bless!
David
Friday, January 16, 2009
Week 2 (Part 2) - This Week's Tips from Andy
It's been a crazy busy week, but I wanted to make sure and post all of Andy's tips from this week, just in case you missed them:
-When the weather is bad and you need to get your daily walk in, try going to the mall early in the morning and speed walking inside.
-Try cooking a few days of food on Sunday when you have extra time so once the hustle and bustle of everyday life starts you already have your food prepared. Try cooking 6 chicken breast, brown rice and veggies and separate them into Tupperware containers to reheat later.
-Try and eat 25-30 grams of fiber per day. Fiber can help lower bad cholesterol and stabilize blood sugar levels so you won’t be on a constant roller coaster ride with your energy levels. Fiber can be found in whole grains, fruits and vegetables.
-Small amounts of calories add up over the course of a day and a week. An extra 125 calories a day will result in a weight gain of over 1 pound a month. This adds up to 12-13 pounds per year! If you start this habit right out of high school, by your 5 year reunion you will pack on 60 unwanted pounds, all because of an extra 125 calories a day!
-Every gram of fat has 9 calories, carbohydrate 4 calories and protein 4 calories. (Repeat this part of the fact) Fiber actually doesn’t count as calories. Keep this in mind when you are watching your calories.
-When buying whole wheat products make sure to look under the ingredients and the first ingredient should say “whole wheat flour”. If it says “enriched wheat flour” it is not the good stuff.
I hope you're doing well! I've already seen lbs. fall off, so that is encouraging! Keep your head up...we'll do this together! God is good!
-When the weather is bad and you need to get your daily walk in, try going to the mall early in the morning and speed walking inside.
-Try cooking a few days of food on Sunday when you have extra time so once the hustle and bustle of everyday life starts you already have your food prepared. Try cooking 6 chicken breast, brown rice and veggies and separate them into Tupperware containers to reheat later.
-Try and eat 25-30 grams of fiber per day. Fiber can help lower bad cholesterol and stabilize blood sugar levels so you won’t be on a constant roller coaster ride with your energy levels. Fiber can be found in whole grains, fruits and vegetables.
-Small amounts of calories add up over the course of a day and a week. An extra 125 calories a day will result in a weight gain of over 1 pound a month. This adds up to 12-13 pounds per year! If you start this habit right out of high school, by your 5 year reunion you will pack on 60 unwanted pounds, all because of an extra 125 calories a day!
-Every gram of fat has 9 calories, carbohydrate 4 calories and protein 4 calories. (Repeat this part of the fact) Fiber actually doesn’t count as calories. Keep this in mind when you are watching your calories.
-When buying whole wheat products make sure to look under the ingredients and the first ingredient should say “whole wheat flour”. If it says “enriched wheat flour” it is not the good stuff.
I hope you're doing well! I've already seen lbs. fall off, so that is encouraging! Keep your head up...we'll do this together! God is good!
Tuesday, January 13, 2009
Week 2 (Part 1) - Here We Go!
Week one is FINISHED!! I thought for sure this was going to be the slowest 12 weeks of my life, but week one went really fast...and I'm excited to see how the next 11 weeks play out! If you've joined me or are getting ready to join me on this journey, CONGRATULATIONS!! This is a big decision for any person to make...but, it's such an exciting thing.
I have to tell you...I'm REALLY REALLY sore after last nights workout with Andy at Infinity Fitness (www.infinity-fit.com). But, when I got on the scale last night, we saw pretty significant weight loss, which was definitely an encouragement for me! Let it encourage you, too. It's one step at a time...no one gains weight overnight, so I have to remember I can't expect to lose it over night...although that would be a nice option to have :-)!
Let me know how you're doing! I'll keep you posted throughout the week! Keep up the GREAT work! It's time for me to get ready for the show...tune in every day...Andy has great tips to help you out!
Lots of love! God Bless
David
I have to tell you...I'm REALLY REALLY sore after last nights workout with Andy at Infinity Fitness (www.infinity-fit.com). But, when I got on the scale last night, we saw pretty significant weight loss, which was definitely an encouragement for me! Let it encourage you, too. It's one step at a time...no one gains weight overnight, so I have to remember I can't expect to lose it over night...although that would be a nice option to have :-)!
Let me know how you're doing! I'll keep you posted throughout the week! Keep up the GREAT work! It's time for me to get ready for the show...tune in every day...Andy has great tips to help you out!
Lots of love! God Bless
David
Friday, January 9, 2009
Week 1 (Part 4) - Tips of The Week!
If you missed some of the tips this week from Andy, here they are:
-Losing weight is a simple formula, more calories out than calories in. It needs to be a lifestyle change involving resistance training, cardio and of course proper nutrition.
-There are 3500 calories in 1 pound of fat. To lose 1 pound a week you need to either cut from your diet or burn off with exercise an extra 500 calories a day. To lose 2 pounds a week you need a deficit of 1000 calories a day.
-Whether your goal is to build muscle, lose weight and tone or just maintain, it is VERY important to include resistance training to your program. Besides the fact that muscle helps tighten flabby arms and jiggly mid sections it also increases a persons metabolism by about 50 calories per day for every pound of muscle you gain. When doing cardio and dieting without resistance training you will lose muscle mass which in turn will slow down your metabolism 50 calories a day for EVERY pound of muscle you lose. Just think, you could burn an extra 250 calories a day if you gain 5 pounds of muscle!
-Try getting a minimum of 2-3 days of full body resistance training per week. Resistance training is anything that is challenging the muscles with resistant forces and making them stronger. Instead of weight training machines, try exercises using body weight, dumbbells, exercise balls and resistance bands. If you are just starting out, try doing 1-2 days of fewer exercises and lower weight until you build up.
-To lose weight, try getting in 4-5 days of cardio a week to help create a calorie deficit in your weekly totals. Each session should keep your heart rate elevated for 30-40 minutes. If you are just starting out, try 2-3 days of lower intensity and shorter time until your build up.
-Avoid weight training the same muscle group 2 days in a row. If you want to workout with weights on consecutive days, try splitting your routine into an upper body and lower body workout. Cardio can be consecutive days.
We're almost at the end of week 1!! Congratulations!! Tune in Monday at 5:10...Andy will be in to update you on my progress, and we'd love to hear about your progress! You can call me anytime at 479-1049! Keep up the GREAT work!
-Losing weight is a simple formula, more calories out than calories in. It needs to be a lifestyle change involving resistance training, cardio and of course proper nutrition.
-There are 3500 calories in 1 pound of fat. To lose 1 pound a week you need to either cut from your diet or burn off with exercise an extra 500 calories a day. To lose 2 pounds a week you need a deficit of 1000 calories a day.
-Whether your goal is to build muscle, lose weight and tone or just maintain, it is VERY important to include resistance training to your program. Besides the fact that muscle helps tighten flabby arms and jiggly mid sections it also increases a persons metabolism by about 50 calories per day for every pound of muscle you gain. When doing cardio and dieting without resistance training you will lose muscle mass which in turn will slow down your metabolism 50 calories a day for EVERY pound of muscle you lose. Just think, you could burn an extra 250 calories a day if you gain 5 pounds of muscle!
-Try getting a minimum of 2-3 days of full body resistance training per week. Resistance training is anything that is challenging the muscles with resistant forces and making them stronger. Instead of weight training machines, try exercises using body weight, dumbbells, exercise balls and resistance bands. If you are just starting out, try doing 1-2 days of fewer exercises and lower weight until you build up.
-To lose weight, try getting in 4-5 days of cardio a week to help create a calorie deficit in your weekly totals. Each session should keep your heart rate elevated for 30-40 minutes. If you are just starting out, try 2-3 days of lower intensity and shorter time until your build up.
-Avoid weight training the same muscle group 2 days in a row. If you want to workout with weights on consecutive days, try splitting your routine into an upper body and lower body workout. Cardio can be consecutive days.
We're almost at the end of week 1!! Congratulations!! Tune in Monday at 5:10...Andy will be in to update you on my progress, and we'd love to hear about your progress! You can call me anytime at 479-1049! Keep up the GREAT work!
Thursday, January 8, 2009
Week 1 (Part 3) - Live Life Making WISE Decisions
In Ephesians it says, "Be very careful, then, how you live—not as unwise but as wise." It was last night, during my prayer time and devotions, that I was asking myself..."why are you doing this 'healthier '09' thing?" And in my heart I know it is the WISE thing to do. We've been talking about being wise in my small group at Church. People struggle with different things...smoking, drinking, relationships, drugs...me, I struggle with food. That's just me being honest. So many times I think..."well, I can cheat...just once...one bowl of ice cream won't hurt me." But, if I'm trying to break that habbit and CHANGE, why would I allow it in my life even once? Will it be hard? Yes...but, it's the best thing for me...I can't allow what tempts me into my life at all. God will bless that.
I was thinking about my future family last night...my future wife and kids. They are the reason I'm doing this. It's not about how I look on the outside, because frankly I don't care what people think about the way my body is shaped. I want to be around for my wife and kids some day...to be a healthy part of their lives...to see my kids grow up, get married and have kids of their own. So, I refuse to let my "struggle" into my life, even once, during the next 12 weeks.
I say all of this to encourage you. Maybe you're going through the same temptation as you try to live that healthier lifestyle too...or, maybe your struggle is something different. I ask you to ask yourself..."What is the wise thing for me to do?" I promise you'll know the answer right away...it may not be the answer you like...but, it's the answer that will stretch you as a person and push you on to a bright future!
If you ever have questions for my trainer, Andy, he's SUPER helpful! He works at Infinity Fitness in Westerville...and he'd love to give you tips and answer any questions. Their website is www.infinity-fit.com! If you ever wanna share struggles or GREAT news with me, I'm hear to listen...and it doesn't necessarily have to do with eating and excercise. We'll be each other's cheerleaders...that's why this blog is here. God bless you! Here's that verse again...I LOVE it:
"Be very careful, then, how you live—not as unwise but as wise"
I was thinking about my future family last night...my future wife and kids. They are the reason I'm doing this. It's not about how I look on the outside, because frankly I don't care what people think about the way my body is shaped. I want to be around for my wife and kids some day...to be a healthy part of their lives...to see my kids grow up, get married and have kids of their own. So, I refuse to let my "struggle" into my life, even once, during the next 12 weeks.
I say all of this to encourage you. Maybe you're going through the same temptation as you try to live that healthier lifestyle too...or, maybe your struggle is something different. I ask you to ask yourself..."What is the wise thing for me to do?" I promise you'll know the answer right away...it may not be the answer you like...but, it's the answer that will stretch you as a person and push you on to a bright future!
If you ever have questions for my trainer, Andy, he's SUPER helpful! He works at Infinity Fitness in Westerville...and he'd love to give you tips and answer any questions. Their website is www.infinity-fit.com! If you ever wanna share struggles or GREAT news with me, I'm hear to listen...and it doesn't necessarily have to do with eating and excercise. We'll be each other's cheerleaders...that's why this blog is here. God bless you! Here's that verse again...I LOVE it:
"Be very careful, then, how you live—not as unwise but as wise"
Tuesday, January 6, 2009
Week 1 (Part 2) - I'm SO Sore
Last night was my first workout with Andy...and I'm definitely feeling it today! It's kind of an odd feeling...I have so much energy from working out...but, I can't use the energy...I can barely even lift my arms they are so sore!! :-)
But, I better get used to it...because I'll be doing SOME sort of exercise 7 days a week for the next twelve weeks. Here's my schedule...maybe you can incorporate some of the things i'm doing into your day:
Monday: Weights/Resistance
Tuesday: Cardio for 40 minutes
Wednesday: Weights/Resistance
Thursday: Cardio for 40 minutes
Friday: Cardio for 40 minutes
Saturday: Weights/Resistance
Cardio for 20 minutes
Sunday: Cardio for 40 minutes
At first, I thought that working out 7 days a week would be impossible, but when I look at the schedule it's really not that bad. It's only 40-60 minutes of my day. I don't know about you but I have had days where I have wasted more time than that...and If I can waste 40-60 minutes a day, I can definitely find time to improve my health! Even if you have kids in the home...there's the option of early morning workouts or later evening workouts...there's always time to better your health! I hope day TWO is going well for you! Keep me posted on things are going! You can leave comments here, email me (david@1049theriver.com), or call me in the studio 614-479-1049! If you ever get tired, worn out, or discouraged I hope you know that you have me cheering you on...and of course God, who is smiling at your effort to better the body He has given you! Keep up the GREAT work!
But, I better get used to it...because I'll be doing SOME sort of exercise 7 days a week for the next twelve weeks. Here's my schedule...maybe you can incorporate some of the things i'm doing into your day:
Monday: Weights/Resistance
Tuesday: Cardio for 40 minutes
Wednesday: Weights/Resistance
Thursday: Cardio for 40 minutes
Friday: Cardio for 40 minutes
Saturday: Weights/Resistance
Cardio for 20 minutes
Sunday: Cardio for 40 minutes
At first, I thought that working out 7 days a week would be impossible, but when I look at the schedule it's really not that bad. It's only 40-60 minutes of my day. I don't know about you but I have had days where I have wasted more time than that...and If I can waste 40-60 minutes a day, I can definitely find time to improve my health! Even if you have kids in the home...there's the option of early morning workouts or later evening workouts...there's always time to better your health! I hope day TWO is going well for you! Keep me posted on things are going! You can leave comments here, email me (david@1049theriver.com), or call me in the studio 614-479-1049! If you ever get tired, worn out, or discouraged I hope you know that you have me cheering you on...and of course God, who is smiling at your effort to better the body He has given you! Keep up the GREAT work!
Monday, January 5, 2009
Week 1 (Part 1) - Starting A NEW Life
So, it's day number 1 of a "Healthier '09"! Doubts and struggles fill my mind, as I'm sure they are filling yours if you have decided to join me on this crazy journey! But, those doubts and struggles are normal...and that's why God has given us each other...and that's why I've created this blog. An opportunity for me to talk and share my thoughts with you...and for you to talk to other people around central Ohio making a positive change in their life too! This is more than exciting for me...and I hope you feel the same way too!
Yesterday, my personal trainer (Andy Berger from Infinity Fitness), went grocery shopping with me. It was a LONG visit to the grocery store! He took me through each isle showing me what I should be eating...and what I should never eating. He taught me so much about that little "nutrition label" on all of the packages that I have NEVER looked at. So, now my fridge is packed with all of the healthier foods...but, foods that I still really enjoy eating. Here's my "grocery list"...maybe it can help you when you go shopping too!
Protein: chicken breast (NO breading), tuna, pork tenderloin, Egg Whites/Egg Beaters, Hamburger (90/10 or leaner), Sirloin Steak, Beans, Yogurt - Fat Free/Low Sugar, Skim Milk
Carbs: Brown Rice (GREAT for stir fry!!), Oatmeal, Special K cereal, Whole Wheat Bread/Wraps, Sweet Potatos, Cream of Wheat
Veggies: Lettuce, Mushrooms, Celery, etc.
Fruits: Strawberries, Bananas, Grapes, Peaches
Snacks: Clif Bars (They are in the Natrual food isles...YUM!!)
Drinks: water, green tea, coffee (use skim milk)
See...it's not so bad once you look at the list and actually buy the food! I really enjoy everything in my fridge! I had Special K and a Banana for breakfast this morning...YUM! I'm enjoying yogurt and almonds right now for my midday snack...and a delicious turkey sandwich and grapes are in store for lunch!
Well, let me know how things are going for you...as far as eating, exercising (I work out tonight for the first time with Andy!), etc...I'd love to hear from you! Keep your head up...we're going to do this thing TOGETHER! I'm excited to see where we all are at the end of March! I'll keep you posted throughout the 12 weeks! Good luck and God bless!!
Yesterday, my personal trainer (Andy Berger from Infinity Fitness), went grocery shopping with me. It was a LONG visit to the grocery store! He took me through each isle showing me what I should be eating...and what I should never eating. He taught me so much about that little "nutrition label" on all of the packages that I have NEVER looked at. So, now my fridge is packed with all of the healthier foods...but, foods that I still really enjoy eating. Here's my "grocery list"...maybe it can help you when you go shopping too!
Protein: chicken breast (NO breading), tuna, pork tenderloin, Egg Whites/Egg Beaters, Hamburger (90/10 or leaner), Sirloin Steak, Beans, Yogurt - Fat Free/Low Sugar, Skim Milk
Carbs: Brown Rice (GREAT for stir fry!!), Oatmeal, Special K cereal, Whole Wheat Bread/Wraps, Sweet Potatos, Cream of Wheat
Veggies: Lettuce, Mushrooms, Celery, etc.
Fruits: Strawberries, Bananas, Grapes, Peaches
Snacks: Clif Bars (They are in the Natrual food isles...YUM!!)
Drinks: water, green tea, coffee (use skim milk)
See...it's not so bad once you look at the list and actually buy the food! I really enjoy everything in my fridge! I had Special K and a Banana for breakfast this morning...YUM! I'm enjoying yogurt and almonds right now for my midday snack...and a delicious turkey sandwich and grapes are in store for lunch!
Well, let me know how things are going for you...as far as eating, exercising (I work out tonight for the first time with Andy!), etc...I'd love to hear from you! Keep your head up...we're going to do this thing TOGETHER! I'm excited to see where we all are at the end of March! I'll keep you posted throughout the 12 weeks! Good luck and God bless!!
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